Kinesio Tape: Helpful or Just Hype?

Using Kinesio tape for treating injuries or inflammation is not anything new. It has been in treatment protocols for decades. Most experienced Physio’s and massage therapists are familiar with the method. As someone who has struggled with numerous injuries in the past, I’m often seen with bright pink tape all over me!

But when a client comes to me and asks for advice on how to use it? A client without much background in professional sport? Who has not heard it from a doctor or a therapist but from her co-worker? Then it’s easy to see that Kinesio tape has become a trend.

Since it is something I swear by, I thought I would share my thoughts with you, rather than just my client. What is Kinesio tape? Who is it for? How does it work (and is it a placebo)? Read on to find out!

What Exactly Is Kinesio Tape?

Basically, it’s a tape for your skin. It is made out of a thin and stretchy cotton fabric with adhesive on one side and it’s almost identical to human skin in the way that it behaves. Kinesio tape has the same thickness and elasticity and it moves just like your skin does. Athletes love that because it provides support without constricting movement.

Kinesio tape was first developed in Japan for treating musculoskeletal issues. Then their Olympic team started using it and from there it spread all over the world. Professional athletes use it to recover from injury but also to improve form and performance. Taping is one of the most versatile methods in kinesiotherapy, no wonder now it is reaching the general public as well.

What Do You Use It For?

Here is a list of conditions that taping could improve:

Acute soft tissue injuries – These are muscle strains, tendon and ligament injury, as well as bruising.

Bone injuries and pain – Support for after the fracture has healed, shin splints and even growing pains in teenagers.

Joint issues – Poor posture, instability, swelling, misalignment.

Tendon and fascia inflammation

Inflammatory and autoimmune conditions like lupus, arthritis and fibromyalgia.

Low muscle tone and muscle weakness

Obviously, if you have a serious medical condition like arthritis, fibromyalgia or general inflammation then kinesio tape may well provide some welcome pain relief. However, it should not be seen as a cure-all, but as part of a treatment plan it can certainly play its part.

Does It Even Work?

You can still exercise with Kinesio tape!

So does it actually work?!

I’m sure there are many people out there that will point to a lack of scientific evidence to support the benefits of kinesio tape and maybe they are right to do so. I have experienced first hand the support and pain relief it provides and as a result maybe a placebo effect does come into play each time I now use it.

As with any treatment I offer or fitness programme I design, I am always looking to provide something that is appropriate for each individual. So no matter what I think, if a client really believes that this approach is beneficial to their performance, then that’s good enough for me!

How does it work?

Unlike normal strapping tape, Kinesio tape provides elastic support. The traditional strapping technique restricts movement by wrapping non-elastic tape around the area of injury. That is great for the first few hours but it has to be Removed soon after because it restricts circulation and movement. Strapping with a rigid tape can actually slow down the healing process as blood does not reach the spot efficiently. Not enough oxygen and glucose get to the site and both of those are key to recovery.

Kinesio tape provides dynamic support. It protects your tissues, muscles, and joints while still giving you a great range of motion plus preserving circulation. Since it is non-restrictive in all senses of the word, you can wear it for days. Depending on how often you shower, it could last anywhere from 4 to 7 days. Even with rigorous exercise, applications have never lasted me less than 4 days.

The Benefits Of Kinesio Tape

The main benefit of kinesiology taping is it gives you 24-hour support without any negative consequences (like poor circulation or restricted movement). After an injury, your muscles get weaker. Maintaining proper form – be it during exercise or simply in your day to day activities – is more difficult. As a result, you can strain other areas that don’t normally get that much tension.

It is a vicious cycle of the post-injury weakness causing more injury. The point of taping is to put the joint/muscle/tendon back to its’ correct position. It helps posture problems for that very same reason. As for swelling and inflammation, the benefit comes from the passive lift to your skin. The tape gently tugs on your skin which makes the vein and lymph drainage faster. The quicker the drainage, the easier to reduce the swelling.

Since by-products like lactic acid are also removed through the veins, taping can also help reduce soreness the days following exercise.

How To Use Kinesio Tape

I always tell my clients to start with the basics. It’s true for exercise, diet, and all other health habits you adopt. Of course, if you have any underlying issues that cause the pain and swelling, you would have to tell a doctor about them. Taping a sore ankle is not the same as taping to reduce arthritis-related pain. In the first case, you could probably get away with just the Kinesio tape. In the second, your healthcare provider should probably adjust the other treatment for arthritis. As always, when in doubt, consult a doctor.

There are some basic rules to follow when you apply the tape. First, clean skin is a must. Having any lotion, sweat, or even just water makes the glue weaker. It’s best to take a shower before taping and then to clean the area with a cotton pad dipped in 70% alcohol. Make sure the ethanol dries before you apply the tape, though. Also, never use it if you have open wounds or if you have had reactions to acrylic glue before.

As for the actual tape, always cut it round in the edges. This way it will not peel and will last you longer. Don’t just stick it on either. You want to have two anchor points where the tape is not stretched. For the rest of the tape, some stretch and tension are more than welcome. It is what gives you the effect.

I have filmed a short video tutorial for an ankle injury taping. Since it’s one of the most common issues my clients get, I am hoping it helps you out. If you have any questions on Kinesio tape technique, I would be happy to answer in the comments down bellow!